Comparing Nutrients in 500 calories Breakfast bar, corn flake crust with fruit VS Carrots

Weight per 500 calories

• Breakfast bar, corn flake crust with fruit: 133g
• Carrots: 1220g

Breakfast bar, corn flake crust with fruit has 9.2 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Breakfast bar, corn flake crust with fruit or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.97g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	6.23% 2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	90% 117g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	79.7% 58g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	9.25% 6.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	7.35% 2.8g	90% 34g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Carrots	Recommended Dietary Allowance
Vitamin A	90% 809μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36% 144μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.74% 1mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Carrots	Recommended Dietary Allowance
Calcium	5.45% 54.5mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	80.8% 6.46mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	8.55% 36mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Breakfast bar, corn flake crust with fruit vs Carrots:

• Breakfast bar, corn flake crust with fruit has 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Carrots.
• While Raw Carrots contain 12.6 times more Vitamin A, more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin C, 8 times more Vitamin E and 8.8 times more Vitamin K than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Raw Carrots have similar amounts of Vitamin B6 per 500 kcal.
• Both Breakfast bar, corn flake crust with fruit as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Breakfast bar, corn flake crust with fruit vs Carrots:

• Breakfast bar, corn flake crust with fruit has 1.8 times more Iron, 16.4 times more Selenium and 1.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 7.4 times more Calcium, 4.1 times more Copper, 4.1 times more Magnesium, 3.1 times more Phosphorus, 14.9 times more Potassium, 1.9 times more Sodium and 55.8 times more Water than Breakfast bar, corn flake crust with fruit.

Comparison of macro-nutrients per 500 calories:

• Breakfast bar, corn flake crust with fruit has 3.4 times more Fat and 5.1 times more Saturated Fat than Raw Carrots.
• While Raw Carrots contain 12.2 times more Fiber and 1.9 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Breakfast bar, corn flake crust with fruit as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.